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sloppy
04-15-2011, 05:43 PM
Background info:
18 year old teen from UK, doing the SPBR by IA. I've been training a year and the first 6 months or so I trained on some high volume routine, got no results, few of my mates dropped out the gym and now only 2 of us go, who are serious.

I did a push/pull 4 days a week not including lower body for about 3 months and greatly increased my lifts, did a 3x5 on shoulder press, bench press, dumbbell row and pull up.

Pull ups - 4 bw Now - 8 + 7.5kg
Dumbbell rows - 22.5kgx8 Now - 50kgx12
Shoulder press - 16kg x 6 Now - 25kgx8
Bench press - 50kgx5 Now - 80kgx5

sloppy
04-15-2011, 05:46 PM
Wednesday 13th April 2010

Incline Bench 62.5kgx3 65kgx3 67.5kgx3
Flat dumbbell press 25kgx8 27.5kgx8 for remaining sets. last set 27.5kgx10
Cable laterals Second plate(not sure on weight probably about16kg) 2sets of 8. Last set x13
Abs, 16kg dumbbell on chest x 8 reps. 2 sets

sloppy
04-15-2011, 05:48 PM
Friday 15th April 2010
Box squats (getting form so light weight) 60kgx15 70kgx10
Yates rows 60kgx15 70kgx10 80kgx10 90kgx8
Pull throughs (not sure on weight of stack). 10th plate x10 3 sets.
EZ bar curls bar+15kg x10. 3 sets

Sand Blaster
04-15-2011, 08:36 PM
Keep after it!

SB

sloppy
04-21-2011, 08:48 AM
Missed mondays workout due to not feeling well.

Wednesday 20/04/2011
Deadlift 100kgx7
Leg press 230kgx12 2 sets.
Pull ups 5kg added 3 sets of 6 last set 8 reps.
Curls EZ bar(not sure what it weighs) +20kgx10. 2 sets.